12/27/17

LCPP:
20 mins @ 24kg; 170 reps

............

12/28/17

Run:
2 miles in 15:47

Easy pace.  Amazing how much easier it is when you aren’t pushing  a stroller or trailing the old fat doggos.


.................

Slept most of the day.  Quick workout, then work.

Warmup

LC:
3 mins @ 2x34kg; 6 rpm
3 mins @ 2x32kg; 6 rpm

SQ:
100 reps @ BW

Armor building

Warmup

Treadmill run:
2 miles in 17:40; easy recovery

Stretching

Flight physical

...back home...

Warmup

LC:

6 mins @ 2x34kg; 4 rpm

SQ:

100 reps @ bw

Armor building

Nap time.

Used my early Xmas gift, 2kg magnetic weights, on the 32s for some extra weight.  Big difference.  Ouch.

Stroller Run:
2 miles in 20:02 w/all 3 dogs

Gada work up to 65 lbs

BJJ:
Butterfly guard drills, no rolling

On the road a fair amount and not much sleep due to a trauma recert I needed to fly.

GtG CoC 1 reps while driving

Stretching

Back to work

Warmup

LC:
2x 3 mins @ 2x32kg; 6 rpm

SQ:
50/20 @ 175 lbs

Stretching

Between a headache and staring down the barrel of +48 hrs of awake time due to new hire stuff I gotta do tomorrow, I am not pushing the envelope.

Drove up to the in laws for a concert.  Drove back today.  Tired and back is a little tight, so an easy set with some static holds OH.

Warmup

LC:
5 mins @ 2x32kg; 4 rpm (3 breaths OH)

OAJ:
10/10 @ 42kg; 2 breaths OH

SQ:
100 reps @ bw

Armor building

Warmup

LCPP:
15 mins @ 24kg; 8 rpm

Run:
2 miles in 16:32

Wanted more on the PP but I’m sore and fatigued from last nights BJJ gauntlet for my blue belt.

Nap for 2 hrs...

Gada:
200 reps mix, 20-30-55 lbs

Stretching

BJJ

Warmup

LC:
4 mins @ 2x32kg; 6 rpm
4 mins @ 2x32kg; 6 rpm

SQ:
50/20 @ 175 lbs

Armor building

Warmup

LC: hold OH for 2-3 breaths
5 mins @ 2x32kg; 4 rpm
3 mins @ 2x32kg; 6 rpm

SQ:
100 reps @ bw

Stretching

Warmup

Run:

3 miles 28:27; easy recovery hilly route

Gada work

Yoga-ish stuff

Warmup

LC:
2x3 mins @ 2x32kg; 6 rpm

SQ:
50/20 @ 175 lbs

Stretching

Blood pressure was 170/100 in between LC sets.  I checked because a minute into the 1st set I had a killer headache in my left temple and eye.

I think my schedule is finally catching up to me in conjunction with me not running as much.  My diet isn’t horrid but I’ve been lax on hydration and caffeine intake is high.  On average over the last month it’s been sitting around 160/90.

1.5 hr nap, then...

Lunch BJJ:

Situational rolling w/ 220 lbs blue belt.  Working my bottom game since it’s my weak point.

Gada before work:

20 reps @ 50 lbs

100 reps @ 40 lbs

Warmup

LCPP:
25 mins @ 24kg; 8 rpm= 200 reps

Mobility work

This weight felt good.  Could’ve gone the full 30 mins but wanted at least a set with the 24kg to assess how it would go.

Gtg gada work:

20 lbs, 40 lbs, and 50 lbs.  

Will probably give the 65 lbs piece o'sky a solid go before the end of the year.

Wanted to do BJJ tonight but kiddo and wife want some Da time so that's that.  Lunch sessions may just have to do.

PP tomorrow with the 24kg.

2 hrs nap, then....

Warmup

LC:

2x 3 mins @ 2x32kg; 6 rpm

OAJ:

10/10 @ 36kg

SQ:

50/20 @ 170 lbs

Armor building 

Stretching

Sinuses and lungs are recovering but not 100%, still got some drainage.  Bells felt heavy today after being sick and not lifting over thanksgiving.

Slept 6 hrs, then...

Warmup

LCPP:

25 mins @ 22kg; 1 mph = 216 reps

Stretching

Work tonight.

Had some decent sinus drainage and decided for light and long to sweat it out.  Feels like the right call.  Feel better for it.

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

SQ:

50/20 160 lbs

Stretching

Sinuses are still buggy.  Little to no air flow through the nose along with coughing made this a wretched set.

Due to family stuff I may get Wednesday's set in tomorrow depending on how I'm feeling.

Still coughing up chunks of green.

Warmup

LC: (1 min rest)

10x 1 min @ 2x32kg; 5 rpm 

SQ:

100 reps @ BW

Armor building

Walk:

1.5 miles w/ 30 lbs

Stretching 

Slept most of the day.

Gada:

Gtg sets of 20 reps @ 30 lbs

Warmup

LCPP: (1 mph)

10 mins @ 22kg; 8 rpm 

Stretching 

Just wanted something easy to get the blood moving.  Definitely got stuff moving as I'm now coughing up stuff and my chest feels less tight.  

3 hr BJJ seminar yesterday.  Back and grip are sore.

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

3 mins @ 2x32kg; 6 rpm

3 mins @ 2x32kg; 6 rpm

SQ:

50/20 @ 155 lbs

Armor building

Work later.

Warmup

LC:

2x 3 mins @ 2x32kg; 8 rpm

SQ:

100 reps @ BW

Armor building

Time for work.

2 hrs nap, then...

Gada:

2x 20 reps @ 50 lbs

50 reps @ 40 lbs

Stretching

BJJ evening class

-------------

Today

Lunch BJJ

LCPP:

30 mins @ 22kg; 250 reps

Wanted to give KB half marathon a go.  Not easy.  Weight is light but the last 10 mins the mind starts fighting it.  Just being under load that long, coupled with the high humidity, had me struggling to keep my breathing rhythm.  Suck factor is high.  Can't grasp doing a full 1 hr set.

Warmup

LC:

3x 3 mins @ 2x32kg; 6 rpm

SQ:

50/20 @ 155 lbs

Armor building

Stretching

Nap for 3 hrs, then...

Lunch BJJ drills and rolling

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 5 rpm

SQ:

100 reps @ BW

Armor building 

Kid ruck:

1.5 miles with mandatory break for playground time.

Gada:

3 sets of 10 reps @ 50 lbs

50 reps @ 40 lbs

Slept 2.5 hrs, then...

Yardio most of the afternoon to get ready for the kid's b-day party.

Warmup

OALC:

4 mins @ 36kg; 8 rpm (2 mph)

SQ:

100 reps @ bw

Armor building

Slept some.

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

Stretching 

Get ready for work.

3 hr nap

Run:

1 mile @ old doggo pace

Gada:

20 GtG reps with the 47#

100 reps @ 20#

Nap with kiddo and stretch.

Time for work.

Warmup

LC: (5-7 mins rest)

4 mins @ 2x32kg; 6 rpm

3 mins @ 2x32kg; 6 rpm

3 mins @ 2x32kg; 6 rpm

SQ:

50/20 @ 150 lbs

Armor building 

Early AM Run:

2 miles in 16:02, easy pace when it's this cool

Stretching

Wedding later.

Got asked if I thought I could cut to 68kg for a GS competition.  Current weight is 74kg.  That's a fair amount of weight to lose, but it would make hitting MS numbers a lot easier.

Warmup

LC:

3x 3 mins @ 2x32kg; 6 rpm

Press:

4 mins @ 22kg; 12 rpm

SQ:

100 reps @ BW

Armor building

1st set:

https://youtu.be/eXR_tvgb2_g

1 hr nap, do stuff, 1 hr nap....then:

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

Stretching

Weighted toddler walk later @ 30 lbs.

Just wanted it over with.  Didn't go hard since I'm tired and I'm lifting tomorrow.  

Interview exam for a flight medic position, then...

Warm up

LC:

3x 3 mins @ 2x32kg; 6 rpm (rest til HR <90 bpm)

SQ:

50/20 @ 150 lbs

Armor building

Work later.

2 hrs nap, then...

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

...2 mins rest...

4 mins @ 2x32kg; 6 rpm

Press:

4 mins @ 22kg; 12 rpm

SQ:

100 reps @ bw

Stretch

Legs were dead after the last minute of the 2nd set.  Grip was fading a bit.

2 hrs nap, the....

Lunch BJJ.  Tapped the other 2 white belts a few times.  Stalled with the blue.  Got smashed by an older purple and seemingly dislocated my jaw.  Put back into place and now have some fluid in the TM area but no subluxation or pain.

Recovery Run:

2 miles in 17:42

Gada stuff

More nap and work tonight.

Fever and sick feeling had me yesterday.

 -Today-

Warmup

LC:

8 mins @ 2x28kg; 50 reps

OAJ:

10/10 @ 42kg

Stretching

Open mat later.

Warmup

LC:

4 mins @ 2x32kg; 6 rpm

Cleans:

4 mins @ 2x32kg; 10 rpm

Armor building

Massive headache has left me out of sorts.  Longer efforts are not in me today.

Daily Push-ups 

OALC:

2 mins @ 42kg; 8 rpm. 

Shoulders are ate up from immunizations.

GtG push-ups:  sets of 25

Finished loading and palletizing.  Plenty of "deadlifting" and "curls" involved.  Lots of steps.

Slept 6 hrs, then...

SQ:

50/20 @ 145

Light gada work

Back to work for 21 of the next 24 hrs.  Debating on sleeping in the car instead of coming home.  

Warmup

OALC:

10 mins @ 36kg; 6 rpm

C&PP:

50/20 @ 125 lbs 

Stretching

Warmup

LC:

6 mins @ 2x32kg; 6 rpm

Mobility and stretching

Work later this evening.

Warmup

OALC:

20 mins @ 22kg; 8 rpm (5 mph)

SQ:

50/20 @ 145 lbs 

Squat weight still felt light but letting the volume do its job and build slowly.

Felt a little roughed up from BJJ so decided for light and longer on the OALC.

Slept for 5 hrs, then...

Warmup

C&PP:

27/20 @ 135 lbs (kid distracted me some)

OALC:

10 mins @ 36kg; 70 reps

BJJ class later.

Squat session got pushed to tomorrow.

Warmup

SQ:

50/10 @ 135 lbs 

Stretching

Will begin increasing this weight on Thursday's session.

Warmup

LC:

2x 4 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Work later.

Gonna try and split the barbell work to mostly non GS days.  I feel like I might recover a bit better rather than lumping it all into 3 days and missing out on sleep/rest.  This also makes the total session length shorter.

Slept a fair bit once the power came back on.

Gada:

50 reps @ 30 lbs

50 reps @ 30 lbs

Stretching

Work now.  Hoping for some lunch BJJ tomorrow and Thursday.

Gada:

GtG approx 300 reps

Yardio 

Warmup

LC:

7 mins @ 2x32kg; 4 rpm

...1 min rest...

3 mins @ 2x32kg; 4 rpm

C&PP:

50/15 @ 125 lbs

Stretching

Warmup

C&PP: 

50/20 @ 125 lbs

OALC:

5 mins @ 32kg; 12 rpm (2.5 mph)

5 mins @ 32kg; 12 rpm (2.5 mph)

Lunch BJJ 

3 hr Nap

Warmup

OALC:

5 mins @ 36kg; 6 rpm (2.5 mph)

...2 min rest...

5 mins @ 36kg; 6 rpm (2.5 mph)

C&PP:

50/20 @ 115 lbs (starting light with this stuff and playing it loose til I get a handle on recovery)

Armor building 

Easing back into it after travel.

Warmup

LC:

4 mins @ 2x28kg; 6 rpm

...1 min rest...

4 mins @ 2x28kg; 6 rpm

SQ:

50/20 135 lbs

Armor building

Work tonight.

https://youtu.be/ydT8kxS6R94

Warmup

LC:

8 mins @ 2x32kg; 4 rpm

Jerk:

20 reps @ 2x32kg; untimed

SQ:

20 reps @ 185 lbs

LCP:

6 mins @ 22kg; 8 rpm 

Armor building

Gada work and yardio this afternoon.

Warmup

OALC:

5 mins @ 36kg; 10 rpm (1 mph)

4 mins @ 36kg; 10 rpm (1 mph)

5 mins @ 36kg; 6 rpm (2 mph)

SQ:

20 reps @ 185 lbs

Armor building

Lunch BJJ

Warmup

OALC:

5 mins @ 32kg; 6 rpm (R hand)

...1-2 mins rest...

5 mins @ 32kg; 6 rpm (L hand)

Armor building

Nap before working all night and then drill all weekend.

No sleep 

Warmup

LC:

5 mins @ 2x32kg; 4 rpm

...1 min rest....

5 mins @ 2x32kg; 4 rpm

SQ:

15 reps @ 185 lbs

Armor building

Stretching

No sleep 

Gada:

100 swings 20#

Lunch BJJ:

7x 5 min rolls with a female mid blue.  Focused on not using my strength, taking my time & working through the movements efficiently.  

Gada:

100 swings 20#

Stretching

Yardio

Warmup

OALC:

5 mins @ 32kg; 6 rpm (2.5 mph, hold lockout)

5 mins @ 32kg; 10 rpm (1 mph)

5 mins @ 32kg; 6 rpm (2.5 mph)

Stretching 

Gada work:

Total of 120 reps with the 40#.

BJJ:

Just worked in staying lively and moving.  Got smacked in the forehead by a spazzing white belt with his heel.  Nice lump. Worked with some of the guys who are competing this weekend with drills as well.

Staving off the black dog a little this week.  Life is good.

No sleep

LC:

5 mins @ 2x32kg; 5 rpm

3 mins & 2x32kg; 5 rpm

SQ:

30 reps @ 165 lbs

Armor building

Stretching 

Warmup

OALC:

5 mins @ 42kg; 6 rpm

5 mins @ 32kg; 10 rpm

SQ:

25 reps @ 165 lbs

Armor building

Stretching

 

Gada work

BJJ later

2.5 hrs sleep, then...

LC:

5 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 8 rpm

SQ:

25x 165 lbs

Armor building 

Stretching

Fasted run:

2 miles in 17:20; hilly route

Stretching

Maybe some stick and ground drills later.

Warmup

OALC:

10 mins @ 32kg; 8 rpm (last 4 min 10 rpm) = 88 reps

SQ:

20 reps @ 165 lbs

Armor building

2.5 hrs nap, then.....

Warmup

OALC:

10 mins @ 36kg; 6 rpm (easy pace)

BJJ later with the one and only Rodrigo Poderoso from Brazil.  

Gada work

Stretching

Warmup

LC:

7 mins @ 2x32kg; 34 reps

SQ:

155 lbs @ 30 reps

Armor building

Started out at 6 rpm but had to back off to 4 rpm due to breathing.  Blah.

Squats were hard to finish.

Warmup

Dead: work up and back down

135x5

225x5

315x3

405x2

Press:

3x15 @ 135 lbs

Arms

Cardio

Took advantage of having a weight room.  Nice to see I can get an easy double at 405 despite not deadlifting but maybe once a year.

No sleep.

Lunch No-go:

1 hr Guard defense and attack drills

Gada work and chasing/playing with the kiddo.  

Nap time before more work.

Warmup

OALC:

10 mins @ 36kg; 6 rpm

...no rest...

OAJ:

2 mins @ 36kg; 10 rpm

Armor building

Work later.

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

Press:

6 mins @ 22kg; 8 rpm (3 mph)

Rows:

3x12 @ 24kg

SQ:

20 @ 145 lbs

Stretching

2 hrs sleep, then...

Recovery Run w/stroller :

2 miles in 18:11 

Gada work

Stretching

Legs felt dead from the squats.

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

SQ:

30 reps @ 135 lbs

Armor building

Warmup

OALC:

10 mins @ 32kg; 8 rpm

5 mins @ 32kg; 10 rpm

Stretching

2 hr nap, coffee, then...

Warmup

LC:

6 mins @ 2x32kg; 38 reps

Armor building

SQ:

30 reps @ 135 lbs

Stretching

Back to work.

No sleep since Wed.  

Warmup

LC:

6 mins @ 2x32kg; 6 rpm

Armor building

SQ:

20 reps @ 135 lbs

Stretching

More work tonight.

Slept uneasily last night.  Boy has strep so he was up and down.

Warmup

OALC:

12 mins @ 32kg; 8 rpm

OAJ:

10/10 @ 42kg

Stretching

Up all day yesterday and all night, then...

Warmup

LC:

6 mins @ 2x32kg; 6 rpm

Press:

3x8 @ 2x24kg

Row:

3x10 @ 24kg

SQ:

20 reps @ 135 lbs

Stretching 

Gutted.

Warmup

LC:

10 mins @ 2x32kg; 4 rpm

SQ:

12 reps @ 135 lbs

Armor building

BJJ later

Warmup

OALC:

10 mins @ 32kg; 8 rpm

Stretching

Easy session.  Legs are stiff from working more and the run yesterday.  Trying to get in more run time.

2 hr nap, then...

Warmup

LC:

4 mins @ 2x32kg; 4 rpm 

2 mins@ 2x32kg; 8 rpm

Armor building

Had a fever of 102 last night.  Felt horrid.  Woke up feeling weak but not dead.

Warmup

LC: (no rest)

2 mins @ 2x32kg; 4 rpm

2 mins @ 2x28kg; 6 rpm

2 mins @ 2x24kg; 8 rpm

OALC:

5 mins @ 32kg; 10 rpm

Stretching

Work tonight.

Yesterday:

Back from the beach

Warmup

OALC:

10 mins @ 32kg; 82 reps (mix of rpm)

SQ:

10 reps @ 135 lbs

Press and row:  24kg

Today:

Gada work

Bjj

Warmup

LC:

6 mins @ 2x32kg; 4 rpm

10 mins @ 2x24kg; 6 rpm

Squats:

20 reps @ 135 lbs

Armor building

BJJ later

Had to grit my teeth to finish the 10 mins and the squats.

2 hr nap, then....

LC:

4 mins @ 2x32kg; 30 reps

OALC:

12 mins @ 32kg; 6 rpm

Stretching 

No real energy for today's set.  Almost called it.  Rested for a few and finished with some OALC.  Gonna shoot for some longer volume tomorrow.

-Yesterday-

Warmup

Recovery run:  (hilly route)

3 mile in 26:52

Gada work:

Light and high rep, no heavy this week before the comp

Stretching 

-TODAY-

2 hrs sleep, then...

Warmup

LC:

7 mins @ 2x32kg; 4 rpm

Wrestling drills

Stretching

Warmup

LC:

7.5 mins @ 2x32kg; 5 rpm

OALC:

10 mins @ 32kg; 6 rpm

Armor building

BJJ later

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OALC:

10 mins @ 24kg; 6 rpm

Armor building

Stretching

Form check vid is just a 1 min test just so you guys can pick it apart.  I'd film more sets but you'd have to hear the boy fussing at me to be done, me fussing back at him to stay in his area.

Warmup

OALC:

6 mins @ 42kg; 6 rpm

14 mins @ 22kg; 6 rpm

Stretching 

Recovery Run:

2 miles in 17:42

Stretching 

BJJ later

3 hrs sleep, then....

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Gada work

BJJ later

3 hrs sleep, then....

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Nap time

Only one day off in a stretch of 10 days.  We are understaffed and work is ridiculous.  

Got this in and it felt ok.  I'm just tired.  I feel like maybe I need to give some love to getting better at moving faster.  I'm just sitting at 4-6 rpm.  I'm debating on trying to push an occasional shorter set at a faster pace.  Last year working up to 4 mins @ 8 rpm felt like it did a world of good once I slowed back down simply because moving slower felt a lot less stressful, despite the longer duration of the slower set.

Grip was toast from yesterday and I feel like crap.

Warmup

Jerks:

30 reps @ 2x32kg; untimed

Armor building

Stretching

Nap before work.

Warmup

OALC:

12 mins @ 36kg; 6 rpm

Stretching 

.

3 hrs sleep, then....

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Back to work in a few.

Warmup

LC: 

6 mins @ 2x32kg; 5 rpm

Swing:

20/20 @ 32kg

Gada work

Stretching

Warmup

OALC:

12 mins @ 36kg; 6 rpm

Run:

3 miles easy pace

Stretching

3 hrs nap, then...

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

Swings:

20/20 @ 32kg 

Armor building

Stretching

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

OAJ:

12/12 @ 42kg

Armor building

Stretching

Wanted a faster pace but couldn't maintain.  Sore & tired this morning.  Boy is having sinus issues and made everyone sleep poorly.

Warmup

LC:

8 mins @ 2x32kg; 4 rpm

Gada work

Stretching

BJJ later

Making 8 mins left me gutted.  Got it in but I was tired.

3 hrs nap, then...

8 mins @ 2x32kg; 4 rpm

2 mins @ 2x32kg; 5 rpm

Armor building

Stretching




--------------
Warmup

3 hrs sleep, then...

Warmup

LC: 
6 mins @ 2x32kg; 5 rpm

Gada work

Stretching 

---------------

OALC:
14 mins @ 36kg; 5 rpm (1 mph)

HSN:
15 mins @ 12kg; 12 rpm

Stretching

Napped for 4 hrs with the boy.

Warmup

OALC:

10 mins @ 32kg; 8 rpm (1 hand switch)

Gada work

Stroller run:

3 miles easy pace

Stretching

------------------

Warmup

LC:

7 mins @ 2x32kg; 4 rpm

4 mins @ 2x32kg; 4 rpm

Armor building

Stretching

BJJ later.

3 hrs sleep, then...

Warmup

LC:

7 mins @ 2x28kg; 5 rpm

3 mins @ 2x28kg; 5 rpm

Gada work

Stretching

Forgot how bad this very slow form of suicide, or as I call it a "work schedule", makes me feel.  Long ass military days and I still felt better.  Oh well.  Nose to the grindstone with the boy on my shoulders.

Warmup

LC:

10 mins @ 2x24kg; 6 rpm

5 mins @ 2x24kg; 6 rpm

Armor building

Stretching

Glad to be back.

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

OAJ:

10/10 @ 42kg 

Armor building

Warmup

LC:

6 mins @ 2x32kg; 6 rpm

Gada work

Stretching

3/21

1.5 hr nap (4 hrs total in 48 hrs), then...

Warmup

LC:

8 mins @ 2x32kg; 4 rpm

2 mins @ 2x32kg; 4 rpm

Gada work

Stretching

3/22

2 hrs nap, then...

Warmup

OALC:

12 mins @ 36kg; 5 rpm

Run:

2 miles easy pace

Stretching 

Gutted and left for dead.

Up for 36 hrs.  Finished out the last hour of work with 2 cardiac arrests, now....

Warmup

LC:

6 mins @ 2x32kg; 6 rpm

Armor building 

Stretching

Hoping the kinderbeast is ready for nap soon.

Warmup

LC:

7 mins @ 2x32kg; 30 reps

Armor building

Stretching

Warmup

LC:

6 mins @ 2x28kg; 6 rpm

2 mins @ 2x28kg; 6 rpm

Gada work

Stretching

3 hrs nap, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 5 rpm

Run:

2 miles easy pace, hilly route

Stretching 

Warmup

LC:

8 mins @ 2x32kg; 36 reps

OAJ:

10/10 @ 42kg

Armor building

Stretching

Warmup

LC:

7 mins @ 2x32kg; 4 rpm

Armor work

Stretching

3 hrs nap, then...

Warmup

OALC:

18 mins @ 36kg; 5 rpm (1 mph)

Stretching 

Felt rough today.  Bad headache since last night and just feeling puny.  Easy workout to get the blood flowing.  May go for a light jog later.

-Mon-
Warmup

LC:
10 mins @ 2x32kg; 4 rpm

Armor building

Stretching


-Tues-
2 hrs nap, then...

Warmup

7 mins @ 2x32kg; 4 rpm

Gada work

Stretching

That's all I had in me. I feel dead and the sinus issues are still present.

Warmup

OALC:

10 mins @ 42kg; 4 rpm

Stroller Run:

2 miles easy pace

Gada work 

Stretching

BJJ later....

3 hrs of sleep, bringing the total to about 8 hrs since Sunday.  Boom.

Warmup

LC:

8 mins @ 2x32kg; 36 reps 

OAJ:

12/12 @ 42kg

Armor building 

Stretching

5 hrs sleep since Sunday.....feeling weak.

Warmup

LC:

7 mins @ 2x32kg; 4 rpm

Stretching

Nap time.

The reds felt heavy today.

2/23
Warmup

OALC:
15 mins @ 36kg; 80 reps

Gada work

Stroller Run:
2 miles 16:47

Stretching


2/24
Warmup

LC:
10 mins @ 2x32kg; 40 reps

Armor building

Stretching

3 hrs nap, then...

Warmup

LC:

5 mins @ 2x32kg; 6 rpm

OAJ:

10/10 @ 42kg

Gada work

Stretching

This makes 6 hrs of sleep since Sunday.

 Warmup

LC:

7 mins @ 2x32kg; 4 rpm

Run:

2 miles easy pace 

Stretching

BJJ later

3 hrs nap, then...

Warmup

OALC:

12 mins @ 36kg; 6 rpm (2 mph)

Walk/run:

40 mins easy pace

Stretching

Feeling beat up today.  Sleep tonight will be amazing.

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Run:

2 miles w/ stroller, easy sub 10:00 pace

Stretching

BJJ later.

1 hr of solid BJJ rolling in the gi.  04:00 on/ 00:45 off.   Only got tapped once by a sick triangle.  Got a couple of submissions.  Only one that didn't sit out besides the instructor.  

Now for food.

4 hr sleep, then:

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Stretching

Not easy. Not hard.

Warmup

LC: 

5 mins @ 2x32kg; 5 rpm

Run:

2 miles easy pace

Stretching

3 hrs sleep, then....

Warmup

LC:

8 mins @ 2x32kg; 4 rpm

2 mins @ 2x32kg; 4 rpm

Stretching

BJJ later....

2 hrs sleep, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Run:

2 miles 16:22

Stretching 

Not easy.  Felt pretty tired and my hammies were tight.

Warmup

LC:

11:03 @ 2x28kg; 4-5 rpm 

....rest a min or so...

04:00 @ 2x28kg; 4-5 rpm

Mace work

Stretching

3 hrs nap, then....

Warmup

OALC:

10 mins @ 36kg; 6 rpm (1 mph)

Gada swings:

5 mins @ 20 lbs

Stretching 

Warmup

LC:

4 mins @ 2x32kg; 5 rpm

3 mins @ 2x32kg; 5 rpm

OAJ:

10/10 @ 42kg

Stretching

Feeling the prior 2 days in the legs.  Still not unhappy as this makes 3 in a row.

3 hrs sleep, then...

Warmup

LC:

7 mins @ 2x32kg 4 rpm 

3 mins @ 2x32kg; 4 rpm

Gada swings @ 20 lbs:

20 reps

20 reps

20 reps

Armor building w/ lots of stretching

3.5 hrs nap, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OAJ:

15/15 @ 36kg

Gada swings @ 20 lbs:

20

20

Armor building